Don’t worry, pretty much no cooking skills are required. As long as you can switch on a blender you’ll be able to make these, you just need the willingness to get your hands a bit messy!
These make great fuel for out and about on long rides and runs as they are full of natural energy foods like nuts, oats and dried fruit. They also make a great post-session snack to tide you over until you’ve time to make a proper meal, or as an afternoon pick-me-up ahead of an evening session. Not to mention an on-the-go breakfast or even as dessert (especially the ‘chocolate truffles’).
And the beauty of them is that you can adapt the recipes to suit your tastes – want more protein? Add a scoop of protein powder, don’t like almonds? Use whatever nut you prefer. Don’t like nuts? Don’t add the nuts!
Most of them probably take about 10-15mins max to make. And compared to buying energy bars at ~£2 a bar/ball they come in significantly cheaper (if you can avoid eating about 5 at once… I’m still working on that one!)
Give them a go and let me know what you think.
1. Peanut butter oat balls
- 1 cup oats (I use gluten free but not essential)
- 1/2 cup peanut butter (or almond butter if preferred)
- 1 tbsp melted coconut oil
- 1/3 cup honey or maple syrup
- 1/3 cup ground flaxseed or wheatgerm
- 1/2 cup chocolate chips or cacao nibs (optional)
- 1 tbsp. chia seeds (optional)
- 1 tsp. vanilla extract
- Optional: desiccated coconut /chopped nuts/seeds/raisins/chopped dried fruit, ½ tsp cinnamon
- Optional: to make them chocolatey, add 2-3 tblsp cocoa powder
Method
- Melt honey, peanut butter and coconut oil in the microwave – give it a stir every 10s.
- Add oats, flaxseed, vanilla extract, choc chips (if using) and any additional extras to peanut butter and stir until thoroughly mixed. If they look too dry, add in extra melted honey or peanut butter, too moist then add more oats.
- Roll into balls of ~1 inch diameter.
- You can roll the finished balls in cocoa, or in coconut.
- Store in an airtight container in fridge.
2. Chocolate coconut protein balls (aka healthy chocolate truffles)
- 1/2 cup vanilla protein powder
- 1/4 cup of coco powder
- 10 pitted dates (soft ones for easier blending, or soak in water before using)
- 4 tbsp coconut oil (or could use a nut butter – almond, cashew etc)
- Dessicated coconut for rolling in
Method
- Put first 4 ingredients in food processor and blend thoroughly to combine.
- If its a little dry and crumbly add a little bit (2 tsp) of warm water and blend again.
- It’s the right consistency when it all groups into one big lump.
- Roll into little balls and then roll in the dessicated coconut.
- Store in an airtight container in fridge.
3. Fruit & Nut Energy Bars
- 180g (1.5 cups) mixed nuts and seeds (I used mixed nuts & sunflower seeds)
- 20g (1/4 cup) desiccated coconut
- 100g (1/2 cup) dried fruit (I used figs & apricots)
- 2 tbsp coconut oil
- 60g (1/4 cup) almond butter
- 60ml (1/4 cup) honey
Method
- Place seeds and nuts in food processor and blitz until finely chopped – but don’t blitz too much, I prefer them chunky. Put in mixing bowl.
- Repeat with the dried fruit and add to nut mixture.
- Melt coconut oil, honey and almond butter together.
- Add nuts and fruit to wet ingredients and mix to combine.
- Place mixture in nonstick tray (size depends how thick you want bars).
- Set in fridge for a couple of hours, then slice into bars.
- Store in an airtight container in fridge.
Kat Berry Coaching 